In this exercise the coach combines a jump (similar to a split step) with diagonal sprints and changes of direction.
The coach places a hurdle in the middle of the baseline and 4 hula hoops on the court, two on each side and in a position that allows the players to zig zag to them. The players start with a two-legged jump over the hurdle and then have to sprint to each hoop, place the outside leg inside the hoop, push off, change direction and sprint to the other hoop.
Tip:
Depending on the goal, warm up or conditioning, the players should run 3 to 6 repetitions. It is important to make sure the players are doing everything correctly: they should be working on changing directions quickly, pushing off and using large cross over steps to start each sprint.
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